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TOP 5 EXERCISES FOR LCL SPRAIN

We are partnering with select gyms to keep our communities healthy, fit and pain-free. Enjoy.

#1

Quad Sets

The quadriceps are located on the front of your thigh. Following LCL injury they tend to "shut down", leading to knee instability and pain.

#2

VMO Recruitment

This exercise targets the Vastus Medialis Obliquus or "VMO." It is a critical knee stabilizer that weakens following LCL injury, leading to knee buckling and pain.

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#3

Quad Strength

The quadriceps are key to activities such as getting out of chairs without pain or difficulty. This exercise strengthens them without adding strain to the LCL.

#4

Range of Motion

Following a ligament injury the knee tends to swell, restricting the knee range-of-motion. This exercise methodically and safely address this tightness and ROM restriction.

#5

Hamstrings Recruitment

This exercise is a conservative approach to both improving hamstrings contraction AND your knee's range-of-motion.

BONUS

Knee Icing

Excessive swelling restricts knee range of motion, inhibits the knee musculature and slow the healing process. Icing quickly and methodically for short periods for the first 3-5 days following injury is extremely beneficial.

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